Chickpeas (a.k.a. garbanzo beans) are a natural source of many nutrients, with one deserving the spotlight in the fatigue-combatting department: zinc. Zinc is an essential mineral that supports vital processes like helping our cells grow and repair themselves, reducing inflammation, supporting the immune system, and aiding muscles and enzymes to function properly.
Zinc may also be linked to reduced fatigue among certain populations. One study conducted on 150 elderly subjects aged at least 60 years showed that daily intake of zinc supplements significantly reduced fatigue and increased serum zinc levels after 70 days.
These legumes are also packed with complex carbohydrates, which serve as a steady source of energy to keep you going throughout the day. Unlike refined carbs that lead to energy crashes, the slow-digesting nature of chickpeas ensures sustained energy release, making them ideal for long hours of focus or physical activity.
3. Mushrooms
Mushrooms are a valuable ally when it comes to supporting energy levels. Certain types of mushrooms, such as those exposed to sunlight, can provide a good source of vitamin D—the only source of vitamin D in the produce aisle! Vitamin D deficiency has been closely linked to fatigue and correcting the deficiency may help reduce it, according to a review in Nutrients, so getting enough of it is key.
Additionally, mushrooms contain B vitamins, like riboflavin and niacin, which are critical for converting food into energy.
4. Kiwis
Kiwis are an excellent choice for fighting fatigue due to their high concentration of essential nutrients and antioxidants. These small, vibrant fruits are packed with vitamin C, a nutrient that may be linked to fatigue when deficiency is present. For an extra boost of vitamin C, choose SunGold Kiwis (the yellow ones), which have more of this vitamin than the green varieties. But if you are partial to the green fuzzy ones, you can still rest assured you are giving your body an impressive amount of vitamin C, along with other nutrients and plant compounds.
5. Macadamia nuts
Macadamia nuts have a rich nutritional profile. They are packed with healthy fats, which serve as a steady and long-lasting source of energy. Unlike quick sugar spikes from other snacks, the fats in macadamias help sustain you throughout the day, keeping energy crashes at bay.
One of the standout nutrients in macadamias is thiamin, also known as vitamin B1. Thiamin plays a key role in converting food into energy by aiding your body’s metabolism. It ensures your cells can function optimally, which is crucial for overcoming tiredness and supporting stamina. According to research in Bioscience Reports, thiamin is also important for keeping your central and peripheral nervous systems healthy, as it helps with the production of neurotransmitters that your nerves use to communicate. Without enough thiamin, your body can’t generate energy efficiently, which can lead to tiredness, confusion, or even more serious health problems.
6. Bananas
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